Lying Close-Grip Barbell Triceps Press To Chin
A intermediate strength exercise for the triceps, done with a ez curl bar.
- Main muscles
- Triceps
- Equipment
- EZ curl bar
- Level
- Intermediate
- Type
- Isolation
- Movement
- Push
How to do the Lying Close-Grip Barbell Triceps Press To Chin
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
- As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying Close-Grip Barbell Triceps Press To Chin
Lying Triceps PressEZ curl bar · Intermediate
EZ-Bar SkullcrusherEZ curl bar · Beginner
Body-UpBodyweight · Intermediate
Close-Grip EZ-Bar PressEZ curl bar · Beginner
Dumbbell One-Arm Triceps ExtensionDumbbell · Intermediate
Incline Barbell Triceps ExtensionBarbell · Intermediate
Kneeling Cable Triceps ExtensionCable · Intermediate
Lying Close-Grip Barbell Triceps Extension Behind The HeadBarbell · Intermediate
Questions
What muscles does the Lying Close-Grip Barbell Triceps Press To Chin work?
Mainly the triceps.
Is the Lying Close-Grip Barbell Triceps Press To Chin good for beginners?
It's rated intermediate. Beginners can build up to it with EZ-Bar Skullcrusher first.
What can I do instead of the Lying Close-Grip Barbell Triceps Press To Chin?
Good alternatives that train the triceps: Lying Triceps Press, EZ-Bar Skullcrusher, Body-Up or Close-Grip EZ-Bar Press.
How many sets and reps of the Lying Close-Grip Barbell Triceps Press To Chin should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).